Pull down to press up

September 17, 2014 – 4:24 pm
The challenge in the double push press can only be practiced in the single (unilateral): shoulder pack. In order to prevent shoulder tweaks and tears for those who have high-stress occupational work in the frontal plane (like many of the operators I train), traditional "active" shoulder are problematic. They need to pull the shoulders down in order to press the weight upward, without any strain or injury. Two equal and opposite forces "breaks the gravity" of the weight. Pull down to press up. Tonight's light conditioning circuit: 5 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 12 Burpees 2. 10 double push press (2x50lbs dumbbells) 3. 30 jump lunges 4. 15/15 fighter rows (50lbs dumbbell) (Elapsed time: 20 minutes) Finished with Progressive Yoga #TACFIT #CST #CircularStrengthTraining #Sonnon #RMAXInternational #511Tactical Honor the Legion, Scott Sonnon Chief Operating Officer RMAX International www.RMAXInternational.com www.TACFIT.tv a2a_linkname="Pull down to press up";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2318";

The 1st Rule about the Alpha Male Club is…

September 17, 2014 – 1:25 pm
 READ BEFORE YOU COMMENT! A 'guest' to my page posted a photo which I've modified to take out the implied pornography, and commented: "Been following you since 90s and I have to say Scotty the past 10 years you lost APEX PREDATOR appeal. wheres the Alpha Male of the 90s Was it marriage that killed your testosterone?serious when I say you should seriously think about getting rid of the old lady and rejoining BadAssery." Firstly, you're banned. Don't mistake my gentlemanly conduct for an inability to smack down immaturity and ignorance (virtually or in-person.) Never talk about a man's family, unless you're complementing. Otherwise, prudence strongly suggests silence... and study. Secondly, in your comments where you brag about how many "beautiful women" you have slept with, you misunderstand virility. Being virile means raising a child, not acting like one. Virility regards the ability to reproduce and rear well-adjusted, happy, healthy contributors to society. ...

What is a TACFIT Physique?

September 17, 2014 – 8:37 am
Note the physique. It is not like any other type of athlete. The closest would resemble a gymnast. Although it was originally intended to develop a fighter physique, the nature of high injuries in fighting the "fighting physique" is never truly realized. Look at the shoulder girdle and it's development and remember the movements that are still possible as a result of this approach to training. Alberto Gallazzi's Clubbell 5x5 for mass and muscle is coming very soon. He's creating amazing athletes with his program, like the incredible TACFIT Team Leader Nicola Orlando. a2a_linkname="What is a TACFIT Physique?";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2316";

Fail Better. Succeed Intelligently.

September 17, 2014 – 8:20 am
The exercise protocol "Each Minute on the Minute" lacks progression, as exercise isn't held to the same standard as sport science. You can be awarded a trainer certification (without understanding the fundamental principle of periodization.) This unfortunately leads to trainers administering random workouts to unwitting clients, with outcomes that can't be tracked, can't be measured, can't be predicted and, as a result, can't be reproduced and guaranteed. With randomized programming in EMOTM, not only do you lose the ability to succeed EVERY ROUND, but technique suffers greatly as you "compete" each round against your diminishing capacity to succeed, and you fall farther and farther into the mental quicksand. There's magic in math, which must be, first, experienced and only then, understood. If you have recovery programmed properly, you can score all 28 points with good technique on the first attempt. Results are trackable, measurable and predictable. That's magical. Today's Morning WOD @ High ...

Reactivate before Dinner

September 17, 2014 – 8:19 am
This evening's WOD @ light intensity: a light session immediately before dinner reactivates sequences of muscles which have begun shutdown. We often wake up sore from a workout the day before because the muscles turned off but kept the fascia tight and shortened. By doing a light evening conditioning session, you release the excess tone in the muscles and release the fascia as well; not only do you feel better all evening and sleep better all night, but you awake refreshed without soreness, ready for a high intensity session (which comes tomorrow for me!) 4 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 12 clean and press - right side (50lbs dumbbell) 2. 12 clean and press - right side (50lbs dumbbell) 3. 50 jump lunges 4. 25 recline rows 5. 40 jiujitsu crunches (Elapsed time: 20 minutes) #TACFIT #CST #CircularStrengthTraining #Sonnon #RMAXInternational #511Tactical Honor the Legion, Scott Sonnon Chief Operating Officer RMAX International www.RMAXInternational.com www.TACFIT.tv a2a_linkname="Reactivate before ...

You’re better off keeping the weight, than losing it through dieting!

September 16, 2014 – 2:44 pm
I experimented with fasting, until I had observed a few thousand people to realize they would have been better off keeping the weight than losing it. The "wear and tear" of rapid weight loss through fasting causes not merely physical damage, but psychological and emotional duress (see image.) We think that we are thinking our own thoughts, but they're not our rational mind. Bubbles sublimate to the surface of our consciousness from the volatile chemistry of dieting. What you think when you diet only APPEARS to be your own thought; in truth, those thoughts are merely biochemical eruptions of self-judgments designed to stop the problem. They’re doing their job, but it’s not your weight that’s the problem. It’s starvation dieting. 1. You get excited about a new diet. 2. You "fail" the diet. (Actually, it failed you.) 3. You feel like you have no willpower (and chemically, you don't), so you rebound. 4. You start ...

Sync the Breath to your Burpee

September 16, 2014 – 11:59 am
(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src="//connect.facebook.net/en_US/all.js#xfbml=1"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));   See the video here by Scott Sonnon. This morning's WOD @ light intensity: Do sufficient volume to still be slightly under-recovered when the next round begins; forcing the nervous system to recover within the repetition cycle of the next exercise's movement. SYNC BREATH TO THE BEAT OF THE REP. Do not change tempo, so if the push-up is 1 down, 1 stop, 1 up, 1 stop, don't slow to 1-1-1-2 to rest longer on top. Keep target volume/time. This is good preparation for the intense, loaded days. 5 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 30 Push-ups 2. 80 Mountain Climbers 3. 15 Burpees 4. 30 Jump Squats On recovery, no standing, only continuous up down down mobility; a la ...

Character gets us to training. Discipline finishes it.

September 16, 2014 – 11:58 am
Character gets us out of bed [for morning training], Commitment moves us into action [to apply our strength and energy judiciously] and Discipline enables us to follow through [to finish evening training with good form.] - paraphrasing Zig Ziglar. You bridge the distance between your dreams and your reality, through your character, commitment and discipline. This evening's WOD @ moderate intensity: 4 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 20 Dips 2. 14 Snatches (50lbs Kettlebell) 3. 14 Snatches (50lbs Kettlebell) 4. 14 Clockwork Squats (45lbs Clubbell) 5. 26 Jump Squats (Elapsed time: 20 minutes) #TACFIT #CST #CircularStrengthTraining #Sonnon #RMAXInternational #511Tactical a2a_linkname="Character gets us to training. Discipline finishes it.";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2311";

6 Steps to not Rebound on your Body Changes

September 16, 2014 – 11:57 am
Dieting may change the diameter but it doesn't change the density. You really can clean out the inside, and watch the outside change as well. To get healthy on the inside so that the outside radiates health, here are 6 steps: 1. Add a half portion of grass fed or wild meat and wild fish at each meal to push out your cells craving sugar (including fruit juices and sports drinks that contain HFCS). 2. Add a portion of healthy "essential" fats like avocados, salmon cashews, coconut and olives, to push out your cells craving ("trans") fatty, greasy junk, and seed-derived oils (cooking oils). 3. Add a half portion of dark, leafy greens like kale, cruciferous veggies like broccoli, yams, and sprouted quinoa to push out your cells craving flour and grains like corn and rice, which are nutritionally poor. 4. Add Vitamin D; daily midday sun or supplementation. Never, ever undervalue your largest ...

Hey Everybody, He’s an Exercise Expert! - See? Nobody cares.

September 16, 2014 – 11:55 am
So.... a poster commented on my page, "Listen, I'm an exercise physiologist, a literal 'expert' in exercise. And having my actual degree hung in my office, I can tell you there's no way that you can exercise without grains and sugars. You have to load carbs before, and shove sugar in immediately after. That's the only way to pull off real marathons." *sigh* Let's expand your sentence slightly: "There's no way..." that you've yet learned. With each new subject matter in which I have qualified me, I see temporarily only through that filter, until that new information becomes integrated with the continuum of other perspectives I've been taught. After teaching for 25 years at universities around the world, I can tell you, the only thing you can become an expert on is your self, and the knowledge you currently posses. You're never an "expert" on a discipline; only specific approaches to it. Err ...